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Mackerel vs Sardine - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 4143mg)
Which food is lower in Saturated Fat?
Sardine
Sardine is lower in Saturated Fat (difference - 5.62g)
Which food is lower in Cholesterol?
Mackerel
Mackerel is lower in Cholesterol (difference - 47mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)
Which food contains less Sugars?
?
The foods are relatively equal in Sugars (0 g)
Which food is cheaper?
?
The foods are relatively equal in price ($7)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mackerel Sardine
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol ok
Rich in vitamins Equal
Rich in minerals Equal
Lower in glycemic index Equal
Lower in Sugars Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Mackerel Sardine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet Equal
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
131
Mackerel
68
Sardine
Mineral Summary Score
100
Mackerel
58
Sardine

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Potassium +31%
Contains more Magnesium +53.8%
Contains more Iron +108.6%
Contains more Calcium +478.8%
Contains more Copper +86%
Contains more Zinc +19.1%
Contains more Phosphorus +92.9%
Contains less Sodium -93.1%
Contains more Potassium +31%
Contains more Magnesium +53.8%
Contains more Iron +108.6%
Contains more Calcium +478.8%
Contains more Copper +86%
Contains more Zinc +19.1%
Contains more Phosphorus +92.9%
Contains less Sodium -93.1%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin D +421.2%
Contains more Vitamin A +45.4%
Contains more Vitamin E +16.7%
Contains more Vitamin B6 +145.5%
Contains more Vitamin B12 +34.2%
Contains more Vitamin K +200%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +19.5%
Contains more Vitamin B3 +58.9%
Contains more Vitamin D +421.2%
Contains more Vitamin A +45.4%
Contains more Vitamin E +16.7%
Contains more Vitamin B6 +145.5%
Contains more Vitamin B12 +34.2%
Contains more Vitamin K +200%
Contains more Vitamin B1 +300%
Contains more Vitamin B2 +19.5%
Contains more Vitamin B3 +58.9%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
111%
Mackerel
148%
Sardine
Carbohydrates
0%
Mackerel
0%
Sardine
Fats
116%
Mackerel
53%
Sardine

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Mackerel Sardine Opinion
Calories 305 208 Mackerel
Protein 18.5 24.62 Sardine
Fats 25.1 11.45 Mackerel
Vitamin C 0 0
Carbs 0 0
Cholesterol 95 142 Mackerel
Vitamin D 1006 193 Mackerel
Iron 1.4 2.92 Sardine
Calcium 66 382 Sardine
Potassium 520 397 Mackerel
Magnesium 60 39 Mackerel
Sugars 0 0
Fiber 0 0
Copper 0.1 0.186 Sardine
Zinc 1.1 1.31 Sardine
Starch
Phosphorus 254 490 Sardine
Sodium 4450 307 Sardine
Vitamin A 157 108 Mackerel
Vitamin E 2.38 2.04 Mackerel
Vitamin D 25.2 4.8 Mackerel
Vitamin B1 0.02 0.08 Sardine
Vitamin B2 0.19 0.227 Sardine
Vitamin B3 3.3 5.245 Sardine
Vitamin B5 0.642 Sardine
Vitamin B6 0.41 0.167 Mackerel
Vitamin B12 12 8.94 Mackerel
Vitamin K 7.8 2.6 Mackerel
Folic acid (B9) 0 0
Trans Fat
Saturated Fat 7.148 1.528 Sardine
Monounsaturated Fat 8.32 3.869 Mackerel
Polyunsaturated fat 6.21 5.148 Mackerel
Tryptophan 0.276 Sardine
Threonine 1.079 Sardine
Isoleucine 1.134 Sardine
Leucine 2.001 Sardine
Lysine 2.26 Sardine
Methionine 0.729 Sardine
Phenylalanine 0.961 Sardine
Valine 1.268 Sardine
Histidine 0.725 Sardine
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.